The One-Color Kid

The nutritional concern: Chances are, if your child is on a one-color kick, he's probably not including pale veggies such as cauliflower in his repertoire so he's missing the same nutrients as the Veggie Hater. Plus, those colorless foods he favors often consist of refined grains or simple starches, which lack the fiber that regulates digestion, prevents constipation, stabilizes blood sugar, and staves off hunger.

Vicki Lansky, mother of two, grandmother of three, and author of Feed Me I'm Yours: If your child is on a color-specific food jag, find ways to enhance what he'll eat. Make beige carbohydrates more nutritious by adding wheat germ, soy powder, or eggs for protein. If it's white – like mashed potatoes – try adding in a little mashed cottage cheese.

Jessica Seinfeld, mother of three and author of Deceptively Delicious: To get veggies in the mix, add some cauliflower puree to potatoes or a little butternut squash puree to macaroni and cheese. Start slowly. Some kids are more likely to notice hidden additions than others. Try a tablespoon or two of puree at first and then taste and check the color and texture as you go. Add more gradually – you know what your kid will eat – to make sure the flavor of, say, the squash doesn't overpower the cheese.

Ann Cooper, nutrition expert who revamps school cafeterias around the country and coauthor of Lunch Lessons: Find a healthier way to do it. In our schools, we serve whole grain bread and buns that have some white flour. Or we mix white and brown rice together. Most kids don't even notice.

Ellyn Satter, mother of three, grandmother of six, and author of Secrets of Feeding a Healthy Family: Put the beige foods alongside colorful foods that your child may be skeptical of. Match familiar and unfamiliar favorites with foods that are less so, then leave it up to the child. You can accommodate your child's preferences without catering to his demands. That means no making separate meals or acting like a short-order cook.

Jennifer Iserloh, private chef and author of Secrets of a Skinny Chef: Offer just a little of something with color. Parents often make the mistake of filling a plate with something children are wary of – it can be too much for some kids. Or serve it on a small dish so it doesn't overwhelm your child.

Pumpkin Muffins

By Vicki Lansky

These autumn-inspired treats – full of nutritious pumpkin, chewy raisins, and fragrant spices – are sure to please your pickiest eater. Serve them for breakfast along with eggs or cottage cheese and fruit.

For an easy dessert, top muffins with vanilla ice cream or yogurt and maybe a drizzle of caramel sauce if you're feeling decadent. You may want to cut these muffins in half before serving to your kids.

Ingredients:

1 1/2 cups flour

1/2 cup sugar

2 teaspoons baking powder

1 teaspoon cinnamon

1/2 teaspoon ginger

1/4 teaspoon cloves

1/2 cup raisins

1 egg, slightly beaten

1/2 cup milk

1/2 cup canned pumpkin (solid pack)

1/4 cup butter or margarine, melted

2 1/2 teaspoons sugar mixed with 1 teaspoon cinnamon

Instructions:

Preheat the oven to 400 degrees F. Grease a 12-cup muffin pan or line with paper liners. In a large bowl, sift together the first six ingredients. Stir in raisins.

In a separate bowl, combine the egg, milk, pumpkin, and melted butter or margarine.

Add the wet ingredients to the flour mixture and mix until just blended.

Divide the batter among the prepared muffin cups, filling each about 2/3 full. Sprinkle sugar and cinnamon on top. Bake for 20 to 25 minutes or until a tester inserted in the center comes out clean.

Makes 12 muffins.

Cottage Cheese Pancakes

By Vicki Lansky

On a lazy weekend morning, nothing is better than a stack of pancakes piled high. Unfortunately, most pancakes aren't very nutritious, and by the time you load them with maple syrup and butter, they're very high in fat and sugar. Your kids will love these high-protein, low-fat cottage cheese pancakes. Top them with fresh berries or low-sugar jam to make them extra special.

Ingredients:

3 eggs

1 cup cottage cheese

2 tablespoons butter or margarine, melted

2 tablespoons flour or cornmeal*

Instructions:

Beat eggs with a small mixer (or whisk). Add cottage cheese and mix until fairly smooth. Add butter or margarine. Stir in flour or cornmeal until just blended.

Drop small amounts of batter onto a hot griddle or frying pan. Cook pancakes on one side until bubbles start to form around the edges. Turn pancakes over and cook on the other side until firm to the touch.

Serve immediately.

Serving amount varies with the size of pancakes.

*Note from the Editor: For a heartier and less eggy pancake, add 1/3 cup of flour or cornmeal to the wet mixture.

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